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Eel vs. Whitefish — In-Depth Nutrition Comparison

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How are Eel and Whitefish different?

  • Eel is higher in Vitamin A RAE, Vitamin B12, and Zinc, however, Whitefish is richer in Vitamin B6, Selenium, Vitamin B5, Phosphorus, and Vitamin B2.
  • Daily need coverage for Vitamin A RAE from Eel is 122% higher.
  • Eel contains 3 times more Vitamin B12 than Whitefish. While Eel contains 2.89µg of Vitamin B12, Whitefish contains only 0.96µg.
  • Whitefish has less Saturated Fat.

Fish, eel, mixed species, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Eel vs Whitefish infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Eel
2
:
Contains more Iron +36.2%
Contains more Zinc +63.8%
Contains more Calcium +26.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +24.9%
Contains more Potassium +16.3%
Contains more Copper +217.2%
Contains more Manganese +115%
Contains more Selenium +95.2%
Equal in Sodium - 65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 19% 119% 31% 9% 57% 10% 6% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 18% 30% 149% 36% 9% 35% 31% 12% 89%
Contains more Iron +36.2%
Contains more Zinc +63.8%
Contains more Calcium +26.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +24.9%
Contains more Potassium +16.3%
Contains more Copper +217.2%
Contains more Manganese +115%
Contains more Selenium +95.2%
Equal in Sodium - 65

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Eel
5
:
Contains more Vitamin A +2790.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B12 +201%
Contains more Vitamin B2 +202%
Contains more Vitamin B5 +208.9%
Contains more Vitamin B6 +349.4%
Equal in Vitamin B1 - 0.171
Equal in Folate - 17
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 228% 0% 0% 6% 46% 12% 85% 17% 18% 13% 362% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 43% 36% 73% 52% 80% 13% 120% 0% 0%
Contains more Vitamin A +2790.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B12 +201%
Contains more Vitamin B2 +202%
Contains more Vitamin B5 +208.9%
Contains more Vitamin B6 +349.4%
Equal in Vitamin B1 - 0.171
Equal in Folate - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eel
1
:
Contains more Fats +99.1%
Contains more Other +40.2%
Equal in Protein - 24.47
Equal in Water - 65.09
24% 15% 59% 2%
Protein: 23.65 g
Fats: 14.95 g
Carbs: 0 g
Water: 59.31 g
Other: 2.09 g
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more Fats +99.1%
Contains more Other +40.2%
Equal in Protein - 24.47
Equal in Water - 65.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eel
1
:
Contains more Monounsaturated Fat +260.2%
Contains less Saturated Fat -61.6%
Contains more Polyunsaturated fat +126.9%
22% 69% 9%
Saturated Fat: 3.023 g
Monounsaturated Fat: 9.218 g
Polyunsaturated fat: 1.214 g
18% 40% 43%
Saturated Fat: 1.162 g
Monounsaturated Fat: 2.559 g
Polyunsaturated fat: 2.755 g
Contains more Monounsaturated Fat +260.2%
Contains less Saturated Fat -61.6%
Contains more Polyunsaturated fat +126.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Eel Whitefish
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Eel Whitefish Opinion
Protein 23.65g 24.47g Whitefish
Fats 14.95g 7.51g Eel
Calories 236kcal 172kcal Eel
Calcium 26mg 33mg Whitefish
Iron 0.64mg 0.47mg Eel
Magnesium 26mg 42mg Whitefish
Phosphorus 277mg 346mg Whitefish
Potassium 349mg 406mg Whitefish
Sodium 65mg 65mg
Zinc 2.08mg 1.27mg Eel
Copper 0.029mg 0.092mg Whitefish
Manganese 0.04mg 0.086mg Whitefish
Selenium 8.3µg 16.2µg Whitefish
Vitamin A 3787IU 131IU Eel
Vitamin A RAE 1137µg 39µg Eel
Vitamin C 1.8mg 0mg Eel
Vitamin B1 0.183mg 0.171mg Eel
Vitamin B2 0.051mg 0.154mg Whitefish
Vitamin B3 4.487mg 3.846mg Eel
Vitamin B5 0.28mg 0.865mg Whitefish
Vitamin B6 0.077mg 0.346mg Whitefish
Folate 17µg 17µg
Vitamin B12 2.89µg 0.96µg Eel
Tryptophan 0.265mg 0.274mg Whitefish
Threonine 1.037mg 1.073mg Whitefish
Isoleucine 1.09mg 1.128mg Whitefish
Leucine 1.922mg 1.989mg Whitefish
Lysine 2.171mg 2.248mg Whitefish
Methionine 0.7mg 0.724mg Whitefish
Phenylalanine 0.923mg 0.955mg Whitefish
Valine 1.218mg 1.261mg Whitefish
Histidine 0.696mg 0.721mg Whitefish
Cholesterol 161mg 77mg Whitefish
Saturated Fat 3.023g 1.162g Whitefish
Omega-3 - DHA 0.081g 1.206g Whitefish
Omega-3 - EPA 0.108g 0.406g Whitefish
Omega-3 - DPA 0.095g 0.209g Whitefish
Monounsaturated Fat 9.218g 2.559g Eel
Polyunsaturated fat 1.214g 2.755g Whitefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eel Whitefish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Eel
33%
Whitefish
Minerals Daily Need Coverage Score
33%
Eel
41%
Whitefish

Comparison summary

Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Whitefish
Whitefish is lower in Saturated Fat (difference - 1.861g)
Which food is richer in minerals?
Whitefish
Whitefish is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (65 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Eel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174194/nutrients
  2. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.